What kind of food should the elderly eat?

 What kind of food should the elderly eat?

As they age, many physical problems such as muscle weakness and bone weakness begin to arise. As they age, the digestive process slows down. Some people start having problems due to food, such as when their metabolism weakens in old age, and they start having problems such as stomach pain, bloating, or diarrhea after consuming milk or foods made from it.

Some elderly people also have diabetes, high blood pressure, and heart problems. In such cases, they have to eat a lot.

These foods should be included in the diet of the elderly

Since good nutrition is essential in old age, it is important to ensure that the diet of the elderly is nutritionally adequate and balanced, says nutritionist Praniti Singh.

“As we age, our energy needs decrease. As a result, the total amount of food consumed decreases, while many other nutrients that are needed are not enough,” she says. Care should be taken to ensure that all nutrients are provided in sufficient quantities within a low calorie diet.

‘There are many physical, mental and hormonal changes in old age. Also, due to less physical activity, the demand for calories decreases by 20 to 30 percent,’ says Singh, ‘but the amount of protein, iron, calcium and other vitamins including vitamin D, vitamin B12 does not decrease. Therefore, all these nutrients should be included in a low-calorie diet.

In old age, the body is not able to use protein properly. But a certain amount of protein is needed to maintain the body’s energy and muscles. For protein, fish, meat, eggs, tofu, broccoli, etc. can be included in the diet, suggests Singh.

To prevent bone problems in old age, calcium-rich foods should also be included in the diet. ‘Calcium is obtained from foods such as milk, yogurt, green vegetables, bananas, etc., which strengthen the bones that weaken in old age,’ she says.

Many people also have a deficiency of vitamin D in old age. To fulfill this, the elderly should sit in the morning sun. Apart from that, she said that natural foods like milk, yogurt, and mushrooms also help increase the amount of vitamin D in the body.

“Most of the elderly do not eat dried fruits. But it is good to include these things in the diet of the elderly. Eating almonds, walnuts, cashews, sunflower seeds, etc. can prevent health problems caused by old age,” she says.

In old age, one should also consume adequate amounts of fiber-rich foods. Because these foods can supply the body with essential vitamins, minerals, and nutrients. Singh says that raw fruits, vegetables, and whole grains are good sources of fiber. Such fiber-rich foods are also easy for the elderly to digest.

This is how food should be prepared

The diet prepared for the elderly should be soft and well-cooked, says nutritionist Ayush Adhikari. “For the elderly, foods that do not require much chewing, such as milk and dairy products, eggs, tender meat, rice and dal khichdi, and soft-cooked vegetables, should be included,” he says.

Adhikari suggests including salads, fruit juices, soft fruits like bananas or ripe fruits in the diet. Adhikari says that food for the elderly should be colorful, attractive and tasty, and should be served in a fun environment to arouse their appetite and interest in food.

Things to keep in mind while preparing food

When preparing food for the elderly, the amount of salt should be reduced. This is because many elderly people may have high blood pressure problems. In such a situation, using too much salt can increase blood pressure. Therefore, nutritionist Adhikari says that salt should be used in less quantity in food.

‘Some people also suffer from cholesterol problems in old age. In such a situation, the amount of fat should also be reduced when preparing food for the elderly,’ he says. ‘Instead of frying in oil, food can be boiled or baked.’

Consumption of too much sugar and sweet foods increases obesity. Obesity can lead to diabetes and high blood pressure problems. If someone already has diabetes, eating too many sugary foods can increase their blood sugar levels. Therefore, the authorities suggest that the amount of sugar and sugary foods in the diet of the elderly should be reduced.

Special attention should also be paid to hygiene when preparing food for the elderly. The ability to fight infection decreases in old age, which makes it more likely to get sick quickly. Therefore, the authorities say that hands, cooking surfaces, and utensils should be thoroughly cleaned before cooking.